How To Prepare Your Body For A Hike

Don’t let the end of Summer spoil your outdoor adventures. Autumn is the best time of the year to get out and explore some of Victoria’s best hiking spots.

Here is how I prepared to summit three mountains in three states in 33 hours…

Set a goal:
The easiest way to stay motivated is to set achievable goals. Early on you might want to complete the 1000 steps without stopping for a break or schedule (and attend) a hike once a month. There are a multitude of outdoor events on the outskirts of Melbourne, along the coastline or in the countryside that you can train for.

Train the terrain of your goal:
If you want to walk along a coastline on sandy terrain, no amount of walking on pavement around your streets will prepare your feet, ankles, knees and calves for soft and sandy surfaces. Get to the beach and practise what you want to achieve. Similarly, if you want to climb a mountain, find some steep hills and mountains to get used to the climb.

Join of form a hiking group:
Gather your friends and make a date of it. If you don’t have a network of people that would enjoy the great outdoors, find an existing group of explorers to join. Many existing hiking groups have well organised bus transfers to/from the events, social meetings and information nights.

Consider appropriate fuel and water:
How much will you need to carry? Start training with a backpack as early as possible and build the weight up slowly. A well-fitted backpack with lumbar support to reduce the load from your shoulders is recommended.

Have regular soft tissue treatments:
This will ensure that you are working most effectively and catch any niggles before they can manifest into an injury. Your therapist can advise you on a list of stretches and strength exercises specifically designed for your body, but the following few exercises are helpful to get you started.

Look after your feet:
They do plenty of the hard work out on the trails, so it’s vital to look after your feet. It is a great idea to have your boots fitted by a professional to ensure you get the appropriate level of ankle support, flexibility and cushioning. Most major hiking and outdoor stores will have someone on hand to help and Podiatrist can also give you some great advice. Appropriate technical socks will prevent blisters and protect your feet. Take a look at this handy sock advice, written by our Podiatry team.

Compliment your training with strength exercises

Glute Strength – Clams

Core Strength – Roll Downs

Calf Strength – Eccentric load on Step

Stretch and Recover

Now that you are armed with motivation, knowledge on recovery and exercises to do between hikes and confident in choosing the correct gear, it’s time to hit the hills! Remember the most important thing is to have fun and stay tuned for a Nunawading Soft Tissue community hike coming soon!

What our clients are saying about us

Bree BrittBree Britt
05:41 22 May 24
Mehar was fabulous! Not only was she warm, welcoming and funny, but professional and thorough.From the moment I walked in I felt well supported. She was able to identify what was going on, factoring in older ailments, and provide me with a treatment plan and options.Her focus was on sustainable changes and support moving forward, and I had a written plan and clear explanations and clarifications on everything. I never felt like she was encouraging me to need to come back unnecessarily.It took a few visits, and each time was met with the same warmth and professionalism. I got consistent progress and feel so much better now, even though it's a few months on from when I last saw her.It's very clear she is wonderful at what she does, thinks about the whole person and I would definitely recommend her to others considering needing podiatry support.
Rose StewartRose Stewart
02:32 14 May 24
The whole client therapist experience has been amazing. My Myotherapist provided me with a detailed plan to ensure my progress to meet my goals as well as addressing my issues of pain.Each follow up session is reviewed, discussed and any changes added/deleted or modified.The timely reminders and follow up from the clinic and experience with the Client Experience Officers have been always polite and friendly.
Patrick MonahanPatrick Monahan
00:37 13 May 24
Mehar Sandhu has been an absolute delight. She is very professional in her treatment and most personable and friendly to deal with.
Yolanda OppyYolanda Oppy
03:13 10 May 24
Ezyk ArtistEzyk Artist
00:07 19 Apr 24
I've been coming here exclusively since my first consultation. I've had constant shoulder and arm pain from my line of work; the exercises my physio, Carina provided are easy to remember, not time consuming and super effective!Bonus: the space feels super clean and calming - highly recommend coming here
Natasha KhongNatasha Khong
23:58 22 Mar 24
I had a great experience here. The gym was well equipped and the atmosphere of the clinic was amazing. I had Carina, who was very knowledgeable about my injury and helped construct a great solution plan! Her manner was beautiful and she had great energy. Definitely recommend!
Annabel ChandlerAnnabel Chandler
20:28 14 Mar 24
I’ve been seeing Talia for a few weeks now for treatment on my shoulder bursitis. From day 1 she was great! She explained everything about my condition to me and what she wanted to do which helped me visualise my own recovery. Could not recommend her enough.
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